WOD

CrossFit East River – WOD

Weightlifting

1: Metcon (AMRAP – Rounds and Reps)

Death by back squats. Every 2 minutes /

Rx: 185/115

Rx+: 255/165

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:

10 Burpees

10 C2B Pull-Ups

10 Reverse Burpees (aka candlesticks with jump)

10 Clapping Push-Ups

10 Air Squats

CrossFit East River – WOD

Last done 4JAN19

Metcon

1: Metcon (Calories)

6 Rounds for calories

Minute 1: TGU 2/2 (53/35 or 72/53 Rx+)

Minute 2: 15 Kettlebell Swings

Minute 3: 20 Alternating Step – Ups 24/20

Minute 4: Max Calories Bike or Rower

Minute 5: Rest

OPTIONAL FINISHER

3 SETS

20 Weighted Shoulder Lift-Offs

-Rest :20-

20 Hip Lifts

-Rest as Needed-

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 2 minutes for 16 minutes:

2 Cleans + 2 Front Squats + 2 Jerks

Get progressively heavier for the first 4 rounds, hold weight constant for last 4.

Metcon

2: Metcon (Time)

For time:

21-15-9

Wall Balls 20/14

T2Bs

6 minute time cap

CrossFit East River – WOD

Strength

1: Metcon (Weight)

10m EMOM

odd) 12/10 calories row

even) 5-4-3-2-1 deadlift

(plan deadlift weights accordingly, post final weight lifted)

Metcon

2: Metcon (Time)

For time:

50 Situps, 25 Cals on Rower, 10 Deadlifts 275/185

40 Situps, 20 Cals on Rower, 8 Deadlifts

30 Situps, 15 Cals on Rower, 6 Deadlifts

20 Situps, 10 Cals on Rower, 4 Deadlifts

10 Situps, 5 Cals on Rower, 2 Deadlifts

Memorial Day Workout

May 27, 2019

CrossFit East River – WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday 25MAY19

May 25, 2019

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Strongman Saturday

In teams of 3.

Partner 1 does AMRAP

Partner 2 Rests

Partner 3 Static Hold

Switch when partner completes one round of AMRAP.

5 minutes on at each station, 5 minutes off in between.

Station 1 – inverted facing wall

10 Fat Bar Deadlifts 225/185

10 Burpees over the bar

Station 2 – bar hang

15 Sandbag/Stone Shoulders 150/100

15 Calories on Rower

Station 3 – plank

200m Farmers Carry with 2x 70/50 DBs or 72/53kbs

Station 4 – squat

20 Calories on Bike

Friday 24MAY19

May 24, 2019

CrossFit East River – WOD

Today we’re doing using drop sets in part 1. In part 2 we are using drop sets AND super setting. https://www.youtube.com/watch?v=Ckq8wwRiGO4

Weightlifting

1: Muscle Snatch (From the floor. Find a 5RM, Drop Sets 5×95%, 5×90%)

2a: Front Squat (Find 3RM, DS 1×3 @ 90%, 2×3 @ 80%)

2b: Push Press (From floor. Find 3RM, DS 1×3 @ 90%, 2×3 @ 80%)

Wednesday 22MAY19

May 22, 2019

CrossFit East River – WOD

Weightlifting

1a: Weighted Pull-ups (5×5 – post lightest weight used )

Today we’re doing supersets: https://www.youtube.com/watch?v=Ckq8wwRiGO4

1b: Shoulder Press (5×5 from the floor, post lightest weight used )

Metcon

2: Metcon (Time)

21-15-9

Kettlebell Swings 53/35

Box Jumps 24/20

Tuesday 21JUN19

May 21, 2019

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

12m EMOM

a) 5 Thrusters – same weight across all, from floor

b) 7 Strict Pull-ups

Metcon

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Monday 20JUN19

May 20, 2019

CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 rounds for time of:

14 DB Snatches

21 HR Push-Ups

500-m row

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells